Blood God PPL | LiftVault.com

	C	D	E	F	G	H	I	J	K	L	M	O	P	Q	R	S	U	V	W	X	Y	AA	AB	AC	AD	AE	AG	AH	AI	AJ	AK	AM	AN	AO	AP	AQ	AR
1			Exercise	Squat	Bench	Deadlift	Press		Incline Bench	Pendlay	Front Squat
2			1RM	220	137.5	260	92.5		125	150	150
3			TM	197.5	125	235	82.5	0	112.5	135	135
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8	W1D1	Percent	Weight	Sets	Reps		W1D2	Percent	Weight	Sets	Reps	W1D3	Percent	Weight	Sets	Reps	W1D4	Percent	Weight	Sets	Reps	W1D5	Percent	Weight	Sets	Reps	W1D6	Percent	Weight	Sets	Reps
9	Strict Press	80%	65	3	5+		Pendlay Row	80%	100	3	5+	Squats	80%	157.5	3	5+	Bench Press	80%	100	3	5+	Deadlift	80%	185	1	5+	Front Squat	80%	107.5	3	5+
10		70%	57.5	1	5			70%	87.5	1	5		70%	137.5	1	5		70%	87.5	1	5		70%	162.5	1	5		70%	92.5	1	5
11		60%	47.5	1	5+			60%	75	1	5+		65%	127.5	1	5+		60%	75	1	5+		60%	140	1	5+	Back Squats	40%	77.5	1	20
12	Bench Press	50%	62.5	3	8 to 12		Chin Up			3	8 to 12	Leg Press			5	10	Strict Press	50%	40	3	8 to 12	Chin Up			3	8 to 12	Front Squat Hold			3	1
13	Incline Bench	50%	55	3	8 to 12		Shrugs			5	20	Leg Ext			5	20	Close Grip Bench	50%	55	3	8 to 12	Kroc Rows			5	20	Lunges			3	8 to 12
14	Dips			3	8 to 12		Neck Extension			5	20	Leg Curls			5	20	Dips			3	8 to 12	Neck Extension			5	20	Single Leg Press			4	8 to 12
15	Lateral Raises			3	8 to 12		Neck Curl			5	20	Calf Raises			5	20	Lateral Raises			3	8 to 12	Neck Curl			5	20	Abs			5	10
16	Tricep Pushdown			3	8 to 12		Concentration Curl			3	8 to 12						Tricep Pushdown			3	8 to 12	Concentration Curl			3	8 to 12
17	Chest Flies			3	8 to 12		Back Extensions			3	50 (Yes 50)						Chest Flies			3	8 to 12	Back Extensions			3	50
18	Face Pulls			3	8 to 12		Abs			5	10						Face Pulls			3	8 to 12	Abs			5	10
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22	W2D1	Percent	Weight	Sets	Reps		W1D1	Percent	Weight	Sets	Reps	W2D3	Percent	Weight	Sets	Reps	W2D4	Percent	Weight	Sets	Reps	W2D5	Percent	Weight	Sets	Reps	W2D6	Percent	Weight	Sets	Reps
23	Strict Press	85%	70	3	5+		Pendlay Row	85%	110	3	5+	Squats	85%	167.5	3	5+	Bench Press	85%	105	3	5+	Deadlift	85%	195	1	5+	Front Squat	85%	112.5	3	5+
24		75%	60	1	5			75%	100	1	5		75%	147.5	1	5		75%	92.5	1	5		75%	175	1	5		75%	100	1	5
25		65%	52.5	1	5+			65%	87.5	1	5+		65%	127.5	1	5+		65%	80	1	5+		65%	152.5	1	5+	Back Squats	50%	97.5	1	20
26	Bench Press	50%	62.5	3	8 to 12		Chin Up			3	8 to 12	Leg Press			5	10	Strict Press	50%	40	3	8 to 12	Chin Up			3	8 to 12	Front Squat Hold			3	1
27	Incline Bench	50%	55	3	8 to 12		Shrugs			5	20	Leg Ext			5	20	Close Grip Bench	50%	55	3	8 to 12	Kroc Rows			5	20	Lunges			3	8 to 12
28	Dips			3	8 to 12		Neck Extension			5	20	Leg Curls			5	20	Dips			3	8 to 12	Neck Extension			5	20	Single Leg Press			4	8 to 12
29	Lateral Raises			3	8 to 12		Neck Curl			5	20	Calf Raises			5	20	Lateral Raises			3	8 to 12	Neck Curl			5	20	Abs			5	10
30	Tricep Pushdown			3	8 to 12		Concentration Curl			3	8 to 12						Tricep Pushdown			3	8 to 12	Concentration Curl			3	8 to 12
31	Chest Flies			3	8 to 12		Back Extensions			3	50						Chest Flies			3	8 to 12	Back Extensions			3	50
32	Face Pulls			3	8 to 12		Abs			5	10						Face Pulls			3	8 to 12	Abs			5	10
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34																																AMRAP the final set enter reps in right hand box
35																																AMRAP the final set enter reps in right hand box
36																																RESULTS			Reps		Min Reps
37	W3D1	Percent	Weight	Sets	Reps		W3D2	Percent	Weight	Sets	Reps	W3D3	Percent	Weight	Sets	Reps	W3D4	Percent	Weight	Sets	Reps	W3D5	Percent	Weight	Sets	Reps	W3D6	Percent	Weight	Sets	Reps	Deadlift	100%	210	10		5
38	Strict Press	90%	72.5	1	5+		Pendlay Row	90%	120	1	5+	Squats	90%	177.5	1	5+	Bench Press	90%	112.5	1	5+	Deadlift	90%	210	1	5+	Front Squat	90%	120	1	5+	Strict Press	100%	72.5	10
39		80%	65	2	5			80%	107.5	2	5		80%	157.5	2	5		80%	100	2	5		80%	187.5	1	5		80%	107.5	1	5	Squats	100%	177.5	10
40		70%	57.5	1	5+			70%	92.5	1	5+		70%	137.5	1	5+		70%	87.5	1	5+		70%	162.5	1	5+	Back Squats	60%	117.5	1	20	Bench Press	100%	112.5	10
41	Bench Press	50%	62.5	3	8 to 12		Chin Up			3	8 to 12	Leg Press			5	10	Strict Press	50%	40	3	8 to 12	Chin Up			3	8 to 12	Front Squat Hold			3	1	Front Squat	100%	120	10
42	Incline Bench	50%	55	3	8 to 12		Shrugs			5	20	Leg Ext			5	20	Close Grip Bench	50%	55	3	8 to 12	Kroc Rows			5	20	Lunges			3	8 to 12	Pendlay Row	100%	120	10
43	Dips			3	8 to 12		Neck Extension			5	20	Leg Curls			5	20	Dips			3	8 to 12	Neck Extension			5	20	Single Leg Press			4	8 to 12
44	Lateral Raises			3	8 to 12		Neck Curl			5	20	Calf Raises			5	20	Lateral Raises			3	8 to 12	Neck Curl			5	20	Abs			5	10
45	Tricep Pushdown			3	8 to 12		Concentration Curl			3	8 to 12						Tricep Pushdown			3	8 to 12	Concentration Curl			3	8 to 12						RESULTS	E1RM
46	Chest Flies			3	8 to 12		Back Extensions			3	50						Chest Flies			3	8 to 12	Back Extensions			3	50						Deadlift	279
47	Face Pulls			3	8 to 12		Abs			5	10						Face Pulls			3	8 to 12	Abs			5	10						Strict Press	96
48																																Squats	236
49																																Bench Press	147.5
50																																Front Squat	157.5
51																																Pendlay Row	157.5
52	Note!
53	Any T2/T3 can be done with DBs. BBs or Machine.																															RESULTS	OLD TM		New TM	TM VS E1RM	Note!
54	All T1 Exercises to be done with Barbell if capable.																															Deadlift	235		247.5	112.73%	If the percentage in the box to the left is lower than 105%, halve the multiplier. EG if 2.5 added per rep, 1.25 is used instead.
55	Suggested: Training max can be adjusted from 85% to 90%.																															Strict Press	82.5		87.5	109.71%
56	Dips and chins can be done weighted or not.																															Squats	197.5		210	112.38%
57	D3 Leg Ext, Curls & Calf Raises are to be done in a circuit with 1 min rest between circuits.																															Bench Press	125		130	113.46%
58																																Front Squat	135		140	112.50%
59																																Pendlay Row	135		140	112.50%
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